Northern parts of India are in the grip of severe pollution which makes it risky for people to step out in the morning or evenings because of the dense and noxious fog that reduces visibility.

People in Delhi and the national capital region particularly suffer from breathing issues due to the drop in air quality. High levels of pollutants in the air can cause respiratory and heart diseases, and diabetes.

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Hence, it becomes imperative to take preventive measures. The first step is to watch your diet. Adding the right nutrients and seasonal foods to your diet acts as a shield and protects the body from disease. Here is a list of foods that can help fight the harmful effects of pollution:


Jaggery or gur is loaded with iron and provides instant energy. It improves the haemoglobin level in the blood, which increases the oxygen-carrying capacity of the blood. It also helps to relax bronchial muscles and increase airflow in the lungs.

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Turmeric has natural curative properties that help to prevent asthma, bronchitis, wheezing, allergy and cold. It contains  curcumin, a compound that has anti-inflammatory properties. It also helps ease gastro-oesophageal disorder.

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Ginger helps the body to handle pollutants and environmental toxins because it is a natural decongestant. It has anti-inflammatory properties and works as a protective shield for the lungs. It contains gingerol that helps in reducing airway inflammation and inhibiting airway contraction.

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It has anti-inflammatory properties and contains allicin, which reduces damage caused by free bacteria. Regular consumption of garlic reduces the risk of respiratory diseases like asthma or bronchitis.

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Fatty fish

They are an excellent source of omega-3 fatty acids, which are linked to lung health.  Polyunsaturated fatty acids (PUFA) have anti-inflammatory, anti-carcinogenic and anti-oxidative properties that protect the lungs from the effects of air pollution.

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Apart from the diet, one should work out regularly, avoid going out unnecessarily and use facemasks. Consult your doctor if you face difficulty in breathing, rashes or other serious symptoms.